Memorial Day Murph & Mini Murph

This Memorial Day, May 27, honor our fallen military personnel by participating in a community-based workout event at Ramsey High School track (in the back of the building) at 10 a.m. The "Murph" workout is named after Navy Lt. Michael P. Murphy, the first service member to receive the Medal of Honor for service in Afghanistan. 

This is a FREE community workout event (thanks to our local business sponsors). However, we strongly encourage that all participants provide a donation to the Tommy Strong Foundation, a local organization that provides funding for childhood cancer research, and patient and family support programs. Childhood cancer is the #1 death by disease in children, yet less than 8% of the national cancer research budget is allocated to childhood cancer research. Private funding is necessary to help find cures and better treatment.

We are providing two workout options: Murph and Mini Murph. Please see below for a description of each workout:

Murph (Age Limit: 13 years and older):

- 1 Mile Run

- 100 Bent Over Rows (with Weighted Backpack*) 

- 200 Push Ups

- 300 Squats

- 1 Mile Run

Mini Murph (All Ages) (Children must be 7 years or older, and accompanied by an adult):

- .5 Mile Run

- 50 Bent Over Rows (with Weighted Backpack*) 

- 100 Push Ups

- 150 Squats

- 1 Mile Run

*Participants must bring their own backpack and weights to create the weighted backpack. There is no weight requirement to participate. You do not need to have access to gym weights (dumbbells or plates) either - weight can be established by different items (i.e., full water bottles).

The Memorial Day Murph/Lil' Murph is be sponsored by Rustic Tribe Design, a veteran-owned, family-run custom furniture and decor company in Ramsey, NJ.

FAQ

• Can adults select to participate in the Mini Murph?
  • Yes, adults can select to participate in either event.
• If I sign up my child for the Mini Murph, do I have to participate with them?
  • Yes, we are asking that every child is accompanied by an adult during the entire event.
• Is there a weight requirement for my backpack?
  • No, but we recommend selecting a weight that you feel comfortable with for many repetitions.
• Will there be water and snacks available for the participants?
  • Yes, we will offer water and snack during and after the event.
• Will we receive any instruction prior to the event on the exercises? 
  • Yes, we will provide a breakdown of each exercise.
• Can we modify the workouts for our capabilities (i.e. push ups on your knees)?
  • Yes, we encourage everyone to perform the workouts with the best form possible for safety and strength. However, if you require a modified version of the workout, we highly recommend it.
• Will there be individuals to guide us through the event?
  • Yes, we will have people throughout the event to guide participants throughout the stages of the event.